Client
J. M.Adult · Telehealth + in-person · Self-referred
You came in describing <b>persistent, hard-to-control worry</b> most days for the past several months — racing thoughts, trouble falling asleep, muscle tension, and avoidance of work emails and social plans. Together we understand this as <b>generalized anxiety disorder</b>.
You also named real strengths to build on: you're insightful about your patterns, you follow through once a plan is clear, and you have a supportive partner. This plan turns that into a steady, week-by-week path back to feeling like yourself.
<b>Box breathing</b> — a 4-4-4-4 reset to use the moment worry spikes, before it builds.
<b>Worry window</b> — a scheduled 15-min daily slot to contain rumination instead of all-day spillover.
<b>Thought records</b> — catch a hot thought, test the evidence, and write a fairer one.
<b>Wind-down routine</b> — screens off, dim lights, and a short body scan 45 minutes before bed.
Reach me at the office line during business hours. <b>In a crisis or if you ever feel unsafe, call or text 988</b> (Suicide & Crisis Lifeline), available 24/7, or go to your nearest emergency room. You are never a burden for reaching out.
We reviewed this plan, and it reflects the goals and approach we agreed on. The client received a copy.